Total Body

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Simple exercises you can do in your office - even in professional clothes!

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Simple exercises you can do with kids - or, they can do on their own - it's that easy!

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My new obsession: self massage, trigger point therapy together in an incredible lil rubber ball - for much le$$ than you think!

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8-Week Series to Get A Better Body!

Exercise - Muscle - Weight - Reps or Time - Comments

Bent Over Kick-Backs Triceps 1 pound each hand 20 reps Bend knees deeply, use core, back is flat

Jumping Jacks Heart/Cardio N/A 1 minute

Hip Raises Hamstrings 8 pounds in lap 20-30 reps Balance the weights on hips

High Knees Heart/Cardio N/A 1 minute

Bicep Curls with Elbows on stomach Biceps 4 pounds each hand 20-30 reps Bend knees slightly, palms face up

180 Jump Squats Heart/Cardio N/A 1 minute

Single Sided Lunges Quads 4 pounds each hand 20-30 reps Alternate the foot stepping forward, the heel absorbs the impact

Toe Taps Heart/Cardio N/A 1 minute

Lateral Raises Shoulders 1 pound each hand 20-30 reps Keep a very slight bend in the elbow

Jack and Punch Heart/Cardio N/A 1 minute

Standing Side Leg Lifts Hips/Abductor N/A 20-30 reps Hold onto wall for balance, Flex foot

Floor Taps Heart/Cardio N/A 1 minute

Incline (hand on bench, feet on floor) Push Ups Chest N/A 20-30 reps Done on knees or toes

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3:16
Alycia Darby's picture
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Get fit with a fun pole dance workout using X-Pole's top-of-the-line pole dance and fitness equipment! All X-Pole products feature the most advanced engineering in the world of pole fitness and have been developed in consultation with leading dancers and fitness instructors to meet the demands of pole dance professionals.

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Alycia Darby's picture
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